Tag Archives: EPOC
Metabolism Booster Kettlebell Circuit
The training for today: A kettlebell circuit for the more advanced kettlebell trainee. The exercises in this circuit are excellent to lose weight, burn fat, improve endurance and the ability to deliver force quickly. Some of the exercises are a little more difficult than in previous kettlebell circuit, so you might have to practice a little with lighter kettlebells before switching to heavier ones. Be careful with the last kettlebell rotation exercise. Don’t go to far and it is recommended to keep the kettlebell light (4kg or less) like in the movie.
Interval training surface: sand or grass?
Outdoor training is increasing
in popularity and interval training, one of the most effective and efficient methods to increase endurance, is very suitable to try outside the gym. Outdoor training can be performed on different surfaces. To find out to what extent interval training surface influences training effects, scientists from Australia started the following study.
Tabata training using kettlebell swings vs strength training
(08-17-2014) Interval training is increasing in 
popularity because it is an effective method to lose weight, lose fat and improve endurance. There are several different methods, but the best known is probably the method of researcher Izumi Tabata. His world famous study investigated the effects of his Tabata interval protocol and had major implications for the world of fitness because of the great results achieved in a relatively short amount of time. Tabata interval training is not only applicable to running and cycling, but to almost any intensive training form. Because kettlebell training is becoming increasingly popular, scientists from the United States compared a traditional strength protocol with a Tabata interval training using the kettlebell swing.
Interval training vs endurance training for weight loss
(7-25-2014) High intensity interval training,
also known as HIIT is increasing in popularity because of its’ effectiveness in increasing endurance. It has also been consistantly shown that it is more effective in helping weight loss and stimulating fat metabolism than endurance training at one steady state intensity. Most interval training protocols used in those studies were quite high in intensity, but did take a fair amount of time to complete. To see if a shorter high intensity interval training can be effective as well, scientists of the Universities of West and Central Florida performed the following study which investigates which is better: interval training vs endurance training.
Effects of Crossfit
(Originally posted on: 11-18-2013)
Crossfit is a very popular form of fitness training 
which aims to improve all aspects of fitness. Crossfit constantly varies exercises from Powerlifting, bodyweight exercises and kettlebell training. This is combined with different forms of cardiovascular training. Because Crossfit emerged fairly recently, little research has been performed up until now. Scientists from the Ohio State University therefore performed a study on the effects of Crossfit on aerobic endurance, fat percentage and muscle mass.
Tabata training
What is Tabata Training?
Tabata training is a form of high intensity interval training first investigated by the Japanese scientist Professor Izumi Tabata. The first few studies were primarily aimed at enhancing sport performance in athletes using short interval training sessions on a stationary bicycle. Every training consisted of eight 20 second sprints on a stationary bicycle at very high intensity alternated with resting periods of 10 seconds. After the training period endurance (maximal oxygen uptake) increased to a larger extend in the Tabata interval training group, despite the workouts being much shorter, compared with a group that performed regular modrate intensity endurance training for 60 minutes each training.1 Ever since that study, the Tabata interval training protocol has become very popular and is increasingly used to help (professional) athletes get fitter and help people lose weight.
How to lose weight and fat effectively
Many people exercise to lose fat by exercising to improve their looks and/or their health. 
But more often than not, hardly any fat is lost, people get frustrated and quit training altogether. In response to the rising demand in fat loss, much research has been performed to determine the most effective ways of losing fat. This article will give you best tips science can give you on how to lose weight and fat effectively.
Strength training to lose fat
Many people train in a gym or fitness center to lose weight
or improve their looks. It is often thought that the best way to lose weight by burning fat is to perform cardio training. Outside the fitness centers, many people can be seen running or cycling ot lose weight. Although cardiovascular exercise is an excellent method to burn a lot of calories, especially when performed at the right intensity, strength training or resistance exercise is often overlooked. Strength training to lose fat is not done by many. This however, is a missed oportunity. Resistance exercise can help greatly in burning fat and improving body composition, because it increases resting metabolic rate.
What is Crossfit and what is it good for?
What is Crossfit and what is it good for?
Crossfit is a form of
fitness training that has recently become very popular. Crossfit has been founded in 2000 by Greg Glassman and Laura Jenai and has grown significantly ever since. Crossfit training uses elements from different training forms and sports such as weight lifting, power lifting, strongmen training, exercises using one’s own bodyweight and interval training. It is aimed to develop all aspects of fitness which according to the founders consists of strength, speed, power, anaerobic endurance/capacity, cardiovascular endurance, joint flexibility (ROM), balance, coördination, agility and dexterity. The underlying thought is that someone can only be fit, when he or she scores well in all these domains and has no weak links anymore. Therefore Crossfit training does not aim to specialise in one domain, but to become the ultimate allrounder. Aside from a training form, Crossfit has become a sport as well in which athletes compete with eachother for the title of fittest man or woman in the world at the Crossfit Games.
Although Crossfit training constantly varies and differ between boxes (Crossfit gym) there is a common template which is generally followed. A training always consists of a warm up, followed by strength and/or technique training in one or more strength exercises. After this, the Workout of the Day (WOD for the initiated) follows. A WOD consists of a combination of exercises that have to be completed as quickly as possible (a training for time) or have to be performed as many times as possible within a set time period (as many reps as possible or AMRAP). Training intensity therefore is in virtually every WOD very high. The exercises within a WOD normally combine push and pull movements and leg exercises. By constantly varying the exercises, all muscle groups will be trained regularly.
At the moment of writing not much research has been performed to the effects of Crossfit. The few studies that have been performed indicate that Crossfit is a very effective from of training to increase maximum oxygen uptake (VO2max) and improve body composition. This can be explained by the high intensity of Crossfit training, which reaches 80% of VO2max and 90% of maximum heart frequency. Although no studies have been performed to the effects of Crossfit on strength and power, studies on similar high intensity training programs show that Crossfit is likely to be effective in this area as well.
One of the most common points of criticism on Crossfit is the relatively high risk of injury. Quite a few exercises from weight lifting require good form and technique. In addition many exercises are explosive in nature which causes higher joint forces than during regular resistance training. Another factor is letting your body take time to recover from the high intensity workout. However, when exercises are taught properly and are performed with the right amount of weight, the risk of injury decreases markedly and comparable to regular resistance training or sport-specific training. Proper instruction is paramount, even for more experienced Crossfit athletes.
For who?
Because training weights, training intensity and frequency can be adapted to suit everyone, Crossfit can be an effective and suitable form of training for everyone who is healthy. Many exercises are explosive in nature and people suffering from injury or pain may have to reduce training intensity or perform an alternative exercise. As always however, care must be taken.
What can I use it for?
Although not much research has been done on Crossfit training it has been proven very effective in improving endurance, decrease bodyfat percentage and increase strength. It can be used to improve sports performance in a particular sport until a point, however when one wants to specialise in a specific sport, sport specific training will yield better results.
Advice
Losing weight and fat: Two to three times a week for beginners.
Improving endurance: Two to three times a week for beginners. More experienced athletes up until five times a week or combined with high intensity interval training.
Improving speed, power or strength: Two to three times a week for beginners. More experienced athletes up until five times a week, or combine with seperate strength or power workouts.
References:
-Crossfit Schagen
-Smith, M.M., Sommer, A.J., Starkoff, B.E., Devor, S.T. Crossfit-based high-intensity power training improves maximal aerobic fitness and body composition. Journal of Strength & Conditioning Research 2013, 27, 11, 3159-3172.
-Babiash, P.E. Determining the energy expenditure and relative intensity of two Crossfit workouts. 2013.
-Voordouw, R.R. Het Verband tussen Zware Krachttraining en Schade aan gewrichten, 2007.
Cardio training for weight loss
Cardio training has classically been the training 
form most used to achieve weight loss and improvements in body composition. And not without reason. Cardio training can be done in many different ways and is a very effective component of training for weight loss. Here are the reasons why cardio training for weight loss is a good idea:
Cardio training burns a lot of calories
The most well known reason why many people perform cardio training is because it allows burning a lot of calories in a relatively short amount of time. Your energy consumption can easily increase five fold and for up to ten fold when the duration of training is not too long. And a higher metabolism means more burned calories and more weight lost.
Cardio training increases metabolism
Due to the prolonged stress on the body, after training the body needs to recover and adapt. This process requires a lot of energy, which can increase energy requirements above base resting metabolism. A phenomenon also known as excess post exercise oxygen consumption or EPOC This means that more calories are burned when the body is at rest, which makes it easier to lose weight. This advantage is especially pronounced after high intensity interval training.
Cardio training increases fat metabolism capacity
One of the more important adaptations to cardio training is that the aerobic system will improve its efficiency. Since this is the system responsible for our fat metabolism, this is one of the most important benefits of cardio training. This means the body is better able to provide energy for lower intensity activities in daily live by burning fat. When the aerobic system is not as efficient, the body will have to burn carbohydrates instead, making weight loss much harder.
Training tips
Cardio training is a very important part of your training when striving for weight loss. To maximize its effectiveness keep the following in mind:
-Perform cardio training on a machine of your choice. Examples are treadmill, stationary bicycle, cross trainer, stair master or rowing machine.
-For maximum training adaptation train at high intensities. This means well above the intensity when talking during exercise gets difficult.
-Perform interval training rather than continuous cardio training at one intensity.
-Interval training should be done for at least 10 minutes and up to 30 minutes. If you can go on after that, you should have trained at a higher intensity.
See also:
-Strength training for weight loss
-Fact or Fable: Fat matabolism starts after 20 minutes of exercise
Strength training for weight loss
Although more often considered a training to
increase the size and strength of your muscles, strength training for weight loss is an often overlooked form of training when it comes to losing weight and burning fat. There are however several important reasons why strength training is very important for weight loss.
Strength training costs a lot of energy
Strength training requires moving of heavy weights and therefore requires quite a bit of energy, which is the prime requisite of weight loss. The energy needed to activate the muscles and move the weights is generated by the anaerobic system. This metabolic system delivers energy very quickly, however it produces many byproducts that need to be cleaned up which costs energy as well. Lower intensity cardio exercise, relies more on aerobic systems which are far more efficient and even clean up these ‘waste’ products. In other words high intensity strength training requires the body to spend energy recovering, while lower intensity exercise requires constant work for it to be effective.
Strength training increases metabolism
Strength training, when done right, damages muscle fibers slightly which need repair afterwards. In addition, adaptations to the muscle are necessary after training such as increasing strength. Recovering from training and adapting to it cost energy and therefore raise metabolism above resting levels for up to a few days. Moreover, since muscle tissue needs a constant supply of energy, even when it is inactive, increasing muscle mass helps burn more energy everyday and therefore is a great help while losing weight.
Strength training stimulates fat metabolism
Not only does strength training increase metabolism, after training it will stimulate the body to generate energy by burning fat in favor of carbohydrates. As said above, the high intensity of strength training requires the anaerobic systems to generate a lot of energy using several sources among which carbohydrates. By doing this, in essence the body receives a signal that sometimes large amounts of carbohydrates are necessary for a short period. This signal will cause the muscle to save the carbohydrates for when they are necessary for high intensity work and ‘choose’ to burn fat instead.
Strength training prevents weight regain after weight loss
Although weight loss can be realized in multiple ways, adding strength training prevents the loss of muscle mass that often causes the weight loss during dieting. Since muscle tissue needs constant energy, maintaining or even increasing the amount of muscle mass you have will help keep the lost weight of and prevent the yo-yo effect.
Strength training makes the body look athletic
Most people want to lose weight to improve their appearance and looks. Strength training helps shape the regions of the body that become visible when you lose weight. Losing weight by dieting and losing muscle mass will only reveal loose skin, veins and bone underneath. Training the muscles and stimulating them to at least maintain their size, will reveal healthy muscles and yield a healthy and athletic look desired by many.
Training tips
As you can see, strength training is vital in a healthy weight loss program that yields long lasting results. To maximize the effectiveness of your training keep in mind the following:
-Train all muscle groups during each session
-Perform two to three sets per exercise of 8-12 repetitions each at maximum weight
-Don’t rest too long between series (30-60 seconds)
See also:
Weight loss: what works and what doesn’t?
Every year, losing weight is the number one New Year’s resolution. And just before the summer, a lot of people try and lose weight or get in shape to look their best at the beach. A lot of different methods are used to achieve this. From diets, training regimens, fat burners, sauna belts and power plates. To help people lose the pounds, we present a list with the most effective and ineffective or even unhealthy methods to lose weight and fat.
The things that work:
- Healthy Nutrition
Many people think that they eat healthy, only a few really do. The body needs the right amount of nutrients to function properly and sufficient calories of course. The fact remains that, in order to lose weight, you have to burn more calories than you take in, but it is more important to get the right amount of vitamins, minerals and proteins. This makes sure your body functions optimally and can therefore burn more fat. In addition you tend to lose less to no muscle mass while eating a healthy amount of protein.
- A combination of resistance and cardiotraining.
Wheight loss occurs when more energy is used up than taken in. Training increases the amount of calories used, but we also optimise energy systems in our body, and therefore the capacity to burn fat. This last effect even helps us lose weight, while not working out. Additionally, resistance training makes sure no muscle mass is lost during weight loss, therefore preventing the well known yoyo effect.
- Exercising regularly and often
Aside from training, regular physical activity such as walking or riding a bicycle, is very important. This will activate the body, increase the amount of calories used and therefore help in losing weight. It will help the body in recovering from a training and reduce stress hormone levels as an added bonus.
- Rest and sleep
Although everyone focusses on nutrition and training while losing weight. Resting and especially enough sleep are very important for health and weight loss. When you don’t sleep enough, the body can’t recuperate enough, stress hormone levels will rise and you will lose muscle tissue sooner.
What doesn’t work or is bad for your health?
- Diets
Diets are at best a temporary solution to lose weight. When you stop with the diet and eat what you are used to eating, the lost weight comes back often accompanied by a few extra pounds. The worst diets make you lose muscle mass as well, increasing the chances of the yoyo effect.
- Long cardio workouts
Although it is not difficult to lose weight by performing a lot of cardio training and endurance improves as well, too much cardio training can increase muscle breakdown. One of the primary reasons is that stress hormones keep building up. A combination with some form of diet often increases this effect. Furthermore cardio training hinders recovery from training for as long as the training takes. It is better to perform high intensity cardio training for shorter periods. This is more effective and the time you save can be spent on recovery.
- Fat burners
There are some fat burning substances that are proven to be effective and safe. However the effects are generally small, and could be used in combination with healthy nutrition and training. Green tea extract is a good and safe example. The fat burners that are effective on their own, are potentially dangerous and illegal in most countries. Among these is Ephedra.
- Sauna belt
There are several weight loss programs which incorporate a heated belt tied around the waist during training. The heat from the belt, softens up the fat so the body can burn it more easily, or so they claim. No research can back these claims up however. The body determines the location of fat loss, not your clothing. At best the heat from the belt decreases the amount of water around that location for a short time. When someone loses weight using this method, it can be attributed to the training performed while wearing the belt, not the belt itself.
- Power Plates
A lot of research has been performed investigating the effects of the power plate in rehabilitation and weight loss. For weight loss, it is just as effective as the sauna belt. It does not add anything. In other words, how much weight and fat you lose depends on how you train with it. On the other hand, if you enjoy training on it, it can’t harm either.
Conclusion:
Unfortunately there are no miracle cures. When you want to lose weight you have to work for it. The most effective method is to perform both resistance and cardiovascular exercise, and combine this with healthy nutrition. In addition make sure you walk or cycle regularly an sleep sufficiently.
Fact or Fable: Fat Metabolism starts after 20 minutes of exercise
To improve body composition and weight loss it is often recommended by fitness experts to perform cardio training for a duration of 30 minutes or more. It is said that fat metabolism starts after 20 minutes of continuous training. After 20 minutes glycogen stores should be depleted and the body is forced to burn fat instead. Is this true or not and is this the most effective way of losing weight and improving body composition?
Firstly a large body of research has shown that exercising for longer durations is not necessarily more effective than short high intensity workouts in improving body composition. Moreover, the latest research has shown that low volume high intensity interval workouts are far more effective in stimulating fat loss than high volume moderate intensity exercise.
Secondly, the body will always try to burn fat and save the limited carbohydrate store for when it is necessary to work at higher intensities. The body of an average human only has enough carbohydrates to exercise at higher intensities for 20-30 minutes, which explains the source of this fable, but these stores can be increased by proper exercise as well.
It is true that when exercise intensity increases, the anaerobic energy systems are the first to supply the necessary extra energy and it takes a while before the aerobic systems, among which fat oxidation, have increased activity enough to supply the required energy. However, this process only takes a few minutes depending on training status. This means that if exercise intensity allows it, someone exercising for 20 minutes will be burning fat for at least 17 minutes.
Fat does not burn as easily as carbohydrates and therefore energy for performing higher intensity exercise will be provided by carbohydrates. However, when the body exercises regularly at these higher intensities, which do not allow fat metabolism or limits it, the body gets a signal to improve the efficiency and capacity of fat metabolism so it can sustain higher exercise intensities while using primarily fat.
In conclusion, fat metabolism is one of the most important energy systems in the human body. The body always strives to burn fat to produce ATP if possible or will adapt to allow for more efficient fat metabolism, making it easier to lose weight and improve body composition. However training duration does not have to be longer than 20-30 minutes to use fat or to be effective in weight loss if exercise intensity is high enough.